As a D3 (6'0 160) sophomore here with a current 3k steeple pr of 10:01, 3k flat of 8:59, mile 4:20, and 5k of 15:45, can anyone with experience let me know what gave them the edge in running a fast steeple? Obviously I need to develop my strength over 3 and 5k first, that's why this is more of a senior year goal, but whats the best use of my time to become significantly more efficient over and in between the barriers? Flexibility, raw vertical, change of pace work or some combination of the three? I'm just entering my break after cross, and I want to take the time to recommit my self and find a piece of my steeple game I can crush coming into my outdoor season.